Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Matcha, a finely ground powder of specially grown and processed green tea leaves, has been traditionally consumed in Japanese tea ceremonies, but recent scientific interest has focused on its potential stress-reducing effects. The primary bioactive compounds in matcha relevant to stress are L-theanine and caffeine. L-theanine is an amino acid that promotes relaxation without sedation, and studies suggest it can reduce stress and anxiety levels in both animal and human models. Clinical trials have shown that L-theanine supplementation leads to improvements in self-reported stress and anxiety, as well as physiological measures like cortisol levels and heart rate variability. Matcha provides a unique combination of L-theanine and caffeine, which together may enhance cognitive performance and induce a state of calm alertness, as demonstrated in some randomized controlled trials.

A 2017 study found that regular matcha intake reduced stress markers and improved mood in healthy adults, likely due to the synergistic effects of these compounds. Systematic reviews of green tea and its components also support modest benefits for stress reduction. However, most studies use isolated L-theanine rather than whole matcha, and sample sizes are often small. While the evidence points toward a real, albeit moderate, anti-stress effect, more large-scale and long-term studies using actual matcha are needed to confirm these findings. Thus, the use of matcha for stress is scientifically plausible and partially supported by evidence, but it is not yet definitive.

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